I've just completed some CPD (continued professional development) doing a course on Arthritis along with Osteoporosis. It's something which is increasingly affecting more and more of my clients and friends as we get older.
I wanted to share a few interesting facts here.
There are more than a 100 types of arthritis and I'm by no means a clinician but as a yoga teacher felt it important to understand a bit more about this condition to improve my teaching ability around it. Ultimately to help people manage their condition better.
The most common type is osteoarthritis which is non inflammatory and can affect the whole joint. This can be a result of a trauma related injury, being overweight, genetically carried, smoking and in combination with other conditions, like diabetes and heart disease.
Osteoarthritis initially affects the smooth cartilage lining of the joint. This makes movement more difficult than usual, leading to pain and stiffness.
Rheumatoid arthritis however, as another main example, is an autoimmune disease. Where there is no defined cause, but the body starts to attack itself and specific areas become sore and inflamed.
One of the main messages around this subject is keeping moving and consistency is key.
Movement is medicine for most arthritic conditions.
The 'general' advice is to keep the muscles around the joint strong, with a good range of movement practised without impact or jarring the joint. Cycling is considered to be especially good.
As a guide sharp pain is not good for arthritic conditions. Also if you overdo exercise and the discomfort lingers until the following day. But some level of discomfort is generally accepted.
So, in yoga a combination of strengthening poses as well as weight bearing, stretching, using as much range of movement as possible, along with balancing is all good. For arthritis in the knee there is a very specific muscle we should tune into too - the VMO (Vastus Medialis Obliquus). We will look at this in classes over the next few weeks.
Overall, it's about managing the condition as there is no cure other than surgery in the most extreme cases and exercise plays a key role along with advise of medication from your GP.
A few facts about bones. Most women build their maximum bone strength by the age of 25, after that it's about maintaining as an adult, then sustaining for the elderly.
Quite alarmingly, post menopause because of the lack of oestrogen women can loose 3-5% of bone mass every year. For some women who haven't exercised regularly they could loose 1/2 their skeletal mass by the age of 65!
More on this in my next blog about Osteoporosis.
We will be continuing to work on developing our strength around the vulnerable joints in class. Remember consistency is key.
Hope to see you on the mat soon X
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